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27 Sep 16

Session 1

A. 10 Min HS Walk Practice

B. 5 Sets False grip ring row x 3 + turnover to catch position x 3

C. 5, 4, 3, 2, 1 Strict hspu + Kipping hspu unbroken (do 5 strict then 5 kipping then you can come off the wall...or keep going)

D. 5 Sets 3 TTB + 2 CTB + 1 MU

Session 2

A. EMOM10 Split Jerk x 1 @80-85% (% of SJ)

B. E2M12M Power clean + Split Jerk build to a tough set on the last round

C. 5 sets Clean pull + hang clean pull (control the eccentric on both reps) @80-85%

D. 5-4-3-2-1 Strict Pull-up Strict Dip rest 3 min x3 (use weight if possible but you should be able to complete the entire workout with it)

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